WOD Thursday March 10/11



WOD


1. Push Press - 3 X 5


A. Every minute on the minute for 10 min


2 Back Squat (60%)


B. 2 Rounds
AMRAP in 4 min - 4 min rest


5 Pull Ups (strict or off box - no kip/bands)
5 Man Makers

2 comments:

Dawson said...

WTF is up with that photo?

Or is it just a preview as to who is going to have the new deadlift record at CFK? Hahaha. Whatever!!!

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Examples of CHO @ ~10g:
approx 2 oz sweet potato, yams, squash